No running Thursday and Friday. Thursday was a planned day off but Friday's run was cut off by the rescheduling of a lunch time meeting to 9 AM. That wasn't so bad but we all agreeed to get in early to review a presentation that we were going to give so that became 8 AM. The idea of getting up early ear;y to run just didn't float so I let it slide.
I slept in Saturday morning but joined the club for breakfast. Finally in the cold windy early afternoon I went out and tried a Brian Clarke workout. Who is Brian you ask????
http://www.amazon.com/5K-10K-Training-Brian-Clarke/dp/0736059407
Brian didn't get too many decent reviews except the one from George Beinhorn who is a very knowledgeable runner and writer about sports and other subjects and it is his remarks I respect.
Anyhow, when I read Clarke and when he talked about runners who had dug themselves into a big hole, he seemed to be speaking about me. So I decided to give one of his recommended workouts a try.
2 miles easy.
3-4 50 meters striders
6 x 800 at 155-158 HR which is about 75% of max. Each 800 was followed by a 200 meter slow jog. This is what might be termed a tempo interval workout but vsub-anaerobic by design so that the runner does not get too tired.
2 miles slow and easy back home.
The six 800's totaled 23:41 or an average of 3:57. Nothing to get excited about but a beginning of something or nothing. We'll see.
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